To Tempo or Not to Tempo: Does Tempo Help With Gaining Muscle Quickly?

If you've been in the market for gaining muscle quickly, you should recognize and understand the word "tempo", right?

Well, to be honest, it's not necessarily the most important vocabulary word for weight training. The connotation of tempo in weight training is how quickly you execute your desired amount of reps per set. The jargon that should be used instead should be "rep speed." The "rep speed" is distinguished as a code made of three digits.

The first number displayed corresponds to what is known as the "negative". In other words, the segment of the rep where you are lowering or what is called the eccentric segment. The following or second digit indicates the pause or isometric contraction…when present.

The third and final figure signifies what is known as the "positive" part of the rep-also known as the lifting or concentric part. The numbers you would see would look like 321. Three seconds to lower a weight, two-second pause and one second to lift the weight back up again. Or a 302 which means three seconds lowering time, zero seconds waiting time and two seconds to lift up again.

When Did "Tempo" Take Shape

Back in the early 1990s, somebody brought to light the notion of "tempo." A lot of trainers and trainees alike were conned into following this belief. Theories and thesis were drawn up about "tempo" and how varying your "tempo" would stimulate a range of results in your training. They believed that "tempo" was something to be manipulated as often as possible.

The Truth Behind "Tempo"

"Tempo" is a waste of time. By trying to follow a certain "tempo", you're not going to be gaining muscle in your workouts.

The key to gaining muscle quickly is to know and understand your development process. What proof is there that you are progressing if you are constantly altering your "tempo"? Trainers don't know either. They play a guessing game with your "tempo". If what they have suggested before isn't working; they'll take a shot at another number. You'll start out the year with a 505-rep speed but will be changed in March to 402 when they think it's not working. When the trainer sees that isn't working either, you'll be pushed in May to a 313 rep. The guessing game will continue until you get tired of waiting for results or your trainer disappears.

If you are constantly changing your tempo, you're never going to know the answer to this question: If you can suddenly bench more, is it the result of your "tempo" change or has your strength really improved?

Any workout plan that offers a "tempo prescription" should be avoided. You have better things to be doing with your time.

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